biceps wont grow

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    Jan 03, 2012 9:45 PM GMT
    Ok, I'm gettin fed up because my biceps wont grow or gain in strength at all. After a bicep workout they are pumped and looking good but completely deflate within an hour. My arms arent too small, 14 inches and im only 5ft4 so they look bigger, and my triceps add a fair amount of mass to them, but when flexed, they just dont peak and are soooo unimpressive. I think theyve stayed the same size and strength for about 2 years now, serious plateau.

    I generally stick 3-4 curling/hammer based excercises after my chest workouts which will be twice a week.

    Am I doing too little? Am i over training them at twice a week? I have no idea,

    HELP PLEASE!!! xxx
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    Jan 03, 2012 10:06 PM GMT
    Without knowing the types of workouts you do, have you increased the weight you're lifting at all?
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    Jan 03, 2012 10:09 PM GMT
    if you want bigger arms, then u need to work on your legs. seriously. i read that somewhere in a fitness mag and it works for me. you need to activate GH sources in your body and since your legs have the largest muscles in your body, that's where you'll get it from. you need to squat for you life so that your arms can grow. i'm sure someone will correct me on the technicalities but that's pretty much the jist of it. try it.
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    Jan 03, 2012 10:14 PM GMT
    Are you eating enough protein?


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    Jan 03, 2012 10:17 PM GMT
    warm muscles are bigger and stronger due to increased blood and Adrenaline flow. It also sounds like you're not getting enough protein in your diet
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    Jan 03, 2012 10:24 PM GMT
    divvy198509Ok, I'm getting fed up because my biceps wont grow or gain in strength at all. After a bicep workout they are pumped and looking good but completely deflate within an hour. My arms aren't too small, 14 inches and I'm only 5ft4 so they look bigger, and my triceps add a fair amount of mass to them, but when flexed, they just dont peak and are soooo unimpressive. I think they've stayed the same size and strength for about 2 years now, serious plateau.

    I generally stick 3-4 curling/hammer based excercises after my chest workouts which will be twice a week.

    Am I doing too little? Am i over training them at twice a week? I have no idea,

    HELP PLEASE!!! xxx


    I'm in the same situation! Mine are also 14 inches, but I'm 5ft6- so mine would probably look smaller. I want to know if I should increase weight and do 3sets of 8reps. Or if I should stick to the muscle building program on RJ that suggests 16, 14, 12, 10 reps (but then obviously I would use lighter weights)....icon_question.gificon_confused.gif
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    Jan 03, 2012 10:28 PM GMT
    islndmscle saidif you want bigger arms, then u need to work on your legs. seriously. i read that somewhere in a fitness mag and it works for me. you need to activate GH sources in your body and since your legs have the largest muscles in your body, that's where you'll get it from. you need to squat for you life so that your arms can grow. i'm sure someone will correct me on the technicalities but that's pretty much the jist of it. try it.



    No to mention, big upper body and scrawny legs isn't a very good luck.

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    Jan 03, 2012 11:05 PM GMT
    Steel1 saidwarm muscles are bigger and stronger due to increased blood and Adrenaline flow. It also sounds like you're not getting enough protein in your diet


    THIS
  • gcoastmark

    Posts: 83

    Jan 04, 2012 12:25 AM GMT
    You probably should try working both biceps and triceps the same day. Alternating between each for a short rest.

    I've had a lot of luck with hitting them from many angles. Start with standing curls (21's are awesome - look'em up if you aren't familiar), then using the same dumbells, perform skull crushers. Move to a preacher curl then a tricep extension with cables. Finish with a curl using an ez-bar and some other tricep exercise. Biceps look better when your tricep is developed.

    Don't forget to take some protein after - maybe with a slice of white bread so it can get absorbed easier.
    Good luck on the gunz!
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    Jan 04, 2012 12:39 AM GMT
    islndmscle saidif you want bigger arms, then u need to work on your legs. seriously. i read that somewhere in a fitness mag and it works for me. you need to activate GH sources in your body and since your legs have the largest muscles in your body, that's where you'll get it from. you need to squat for you life so that your arms can grow. i'm sure someone will correct me on the technicalities but that's pretty much the jist of it. try it.

    You are right a good friend told me it a while back. I don't remember the technicalities either but it has something to do with when you work all of your muscles it sends the signal to your brain to make build more general muscle throughout your body. It also works for me.

    Side note, try different workouts in general for arms or try a different gym, like negatives on arm days if you don't already.
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    Jan 04, 2012 9:45 PM GMT
    If you have a small back, you'll have small biceps.

    Work your back.
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    Jan 04, 2012 9:50 PM GMT
    How's your form???
    It kills me every time I see guys at the gym who think they can curl 70s on each hand and all the meanwhile they are leaning back and forward. It just looks painful and are not really working anything except killing their back
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    Jan 04, 2012 11:22 PM GMT
    I get enough protein

    I works my legs one day a week and kill them, Im squatting like 100kg and I only weight 74kg!! I am literally squatting for my life at 33% more than my own bodyweight. I always do as heavy and intense on legs I can for the GH and testosterone release, and yes, it works.

    I used to to bis and tris in one day on 'arms' day, thats why I changed and split them on different days now to see if it would work and to make sure that each day id get a good GH/testosterone release as I wouldve done chest or back just previously on the same day.

    I wont even go into detail about the amount of bicep excercises Ive done and tried and tested, Ive done them all, certain ones give me a great pump, like 21s but thats all it is, a great pump, swole arms for an hour.

    Think Im gonna change my whey from my single isolate to a combination whey blend like the ON brand, more expensive, but worth a try and start drinking casein at night.

    My training is on par, I think maybe my nutrition is off and my protein shake is giving me diarrhoea so I dont think I'm absorbing all that I should be.

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    Jan 04, 2012 11:23 PM GMT
    and Im meticulous with my form
  • MikemikeMike

    Posts: 6932

    Jan 05, 2012 7:47 AM GMT
    This will work
    Preacher curl free weight on curling bench!

    Start off by curling a good starting weight and do 12 reps then add 5 lbs and do 10 reps then add 5 pounds and do 8 reps then add 5 pounds and do 6 reps. You should barely be able to lift the last two reps in this 4th set of 6 or you should need a spotter to give u a really light finger tip raise assist. If the set with 6 reps is too easy start at a heavier weight or move up in 10 pound increments. **Lastly do 12 reps of the starting weight-you will be amazed how hard this set will be! Only rest 2 mins between sets!

    Your arms will burn and grow. Do the same with tricep exercises and add in dips. The tricep is 3/4 of your arm. Push them just as hard if not harder.
    Also do chin ups and pull ups too.
    Good Luck diwy198509!! Let me know how it works?? Do it for 3 months I guarentee your arms will be bigger.

    I just measured my arm it 16.3". They were 15" last yr. I need to take new pics soon. I am bigger than most of my pics. I start with 170 and finish with 190. I have had a few people ask me how I curl 190. I say it's because I am angry/mad at the weight!!!icon_evil.gif I weigh 177 and have a 31"w.

    Genetically I don't think I will have huge arms because a lot of guys I know at the gym have bigger guns than me and they can't curl and finish with 190 6 times.icon_idea.gif
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    Jan 05, 2012 2:00 PM GMT
    Nice one Mike!!!! I'm liking the idea of the last set being a repeat of the first set for major burn!!! I'm gonna give that a go and see if that wont add another inch to my arms in the next couple of months.
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    Jan 05, 2012 2:06 PM GMT
    You'll never get big arms by doing isolation exercises. It's true, you will need to do compound movements to get big biceps. I've had an injury for the past few month and have not been able to do squats and deadlifts and my arms are MUCH smaller. Make squats and deadlifts a priority, then finish up with your curling movements. They will grow!
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    Jan 05, 2012 2:47 PM GMT
    What's your real goal? If it's bigger arms, then you need to work your triceps more. It's a larger muscle group.
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    Jan 05, 2012 3:05 PM GMT
    I like pull ups and chin ups for biceps. If your gym has the bars that place your palms facing each other that's a good position.

    Moderate wieght dumbell curls with attention to form and curling slowly is another great way to challenge biceps. Choose wieghts that are about 10 to 15 pounds lighter than your heaviest wieght and and go for control and form. The negative (release) part of the curl can be done pretty slowly and you will feel it burn.

    If you've tried heavy wieght and it doesnt work for you, check out lower wieght with high reps. Try starting with 30 pounds and do 10, then grab the 25s' and do 10 more, then drop to the 20 and curl till failure (don't bother going below 20 pounds ) If you decide to check out high reps use very good form to avoid aggravating your ligaments and tendons. If that works and you want more size you just start with a bigger dumbell and add more reps.

    good luck
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    Jan 05, 2012 3:05 PM GMT
    dude, i do the same thing! the finisher one at the end is def the icing on the cake. i love the burn and pump.

    i used to have a whole day dedicated to arms because a bodybuilding friend of mine gave me his arm workout... it was 16 sets of exercises (4 sets of 4 supersets)! it was intense. i don't do them anymore because i just incorporate arms during my chest/back days. i'm not too worried about them too much anymore because i don't wanna look like a lobster or popeye.


    MikemikeMike saidThis will work
    Preacher curl free weight on curling bench!

    Start off by curling a good starting weight and do 12 reps then add 5 lbs and do 10 reps then add 5 pounds and do 8 reps then add 5 pounds and do 6 reps. You should barely be able to lift the last two reps in this 4th set of 6 or you should need a spotter to give u a really light finger tip raise assist. If the set with 6 reps is too easy start at a heavier weight or move up in 10 pound increments. **Lastly do 12 reps of the starting weight-you will be amazed how hard this set will be! Only rest 2 mins between sets!

    Your arms will burn and grow. Do the same with tricep exercises and add in dips. The tricep is 3/4 of your arm. Push them just as hard if not harder.
    Also do chin ups and pull ups too.
    Good Luck diwy198509!! Let me know how it works?? Do it for 3 months I guarentee your arms will be bigger.

    I just measured my arm it 16.3". They were 15" last yr. I need to take new pics soon. I am bigger than most of my pics. I start with 170 and finish with 190. I have had a few people ask me how I curl 190. I say it's because I am angry/mad at the weight!!!icon_evil.gif I weigh 177 and have a 31"w.

    Genetically I don't think I will have huge arms because a lot of guys I know at the gym have bigger guns than me and they can't curl and finish with 190 6 times.icon_idea.gif
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    Jan 05, 2012 3:24 PM GMT
    stop doing them twice a week, they are small muscles...and tris get worked somewhat with chest anyhow

    switch to once a week, EAT more, take some advice from the exercises that people gave you and really really start to hit triceps more. Tris give you that outer edge that makes you look good in a t shirt. Too many people overdue bis and neglect tris, balance them out
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    Jan 05, 2012 3:31 PM GMT
    some people for reasons of genetics, cannot get certain muscles to grow. I had silicone injections in my pecs and biceps to assist there. This was well over a decade ago and have had no side effects. It would be a last resort (going over the border of Mex. to the MD there, etc), but he is very skilled, a real doctor who does this as a weekend sideline.
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    Jan 05, 2012 3:55 PM GMT
    jerseywoof saidstop doing them twice a week, they are small muscles...and tris get worked somewhat with chest anyhow

    switch to once a week, EAT more, take some advice from the exercises that people gave you and really really start to hit triceps more. Tris give you that outer edge that makes you look good in a t shirt. Too many people overdue bis and neglect tris, balance them out



    What you're saying may seem logical, but actually you got it backwards. You can work them twice a week because they are smaller muscles. That being said, different people recover at different rates, so it might be too often for him but given his age, I doubt it. It's perfectly fine to work your arms immediately after your big compound exercises (ie: chest/triceps and back/biceps.) Then you can add another day that is specifically for arms. However you want to do different exercises on this day. I would recommend heavy barbell movements for your arm day and keep the isolation exercises as icing on the cake after your chest and back day. Just make sure you put as much distance between these two days as possible.
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    Jan 05, 2012 4:13 PM GMT
    I just have never been a fan of working the same body part twice a week. The thing is, does he work them hard enough in the time he works them twice a wekk. I think he may need to just dedicate a whole day to bis/tris, work them real hard and skip working them with chest.
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    Jan 06, 2012 3:42 AM GMT
    jerseywoof saidI just have never been a fan of working the same body part twice a week. The thing is, does he work them hard enough in the time he works them twice a wekk. I think he may need to just dedicate a whole day to bis/tris, work them real hard and skip working them with chest.



    Well Mr. Jersey, whatever you're doing for your biceps you should keep doing it because it apparently works for you. Nice arms!